Good mood Food

No.  In fact there are many causes of depression, too many to list here.  However, some common causes of depression can be:-

• Medications
• Personal circumstances such as finances
• Grieving and loss of a loved one
• Breakdown of marriage or relationship
• Illnesses and suffering pain
• Hormonal issues such as the menopause (See more below)
• Lifestyle choices such as drugs and alcohol abuse
• Conditions such as diabetes
• Obesity

Some of these conditions and issues don’t always bring on depression, but a low mood, lack of self esteem and general mood swings.  Depression should always be dealt with, either from a counsellor or GP.  There is a massive difference to having the occasional low mood, and full on depression.  So I urge you if you think you have depression, to get the correct advice and treatment.  By all means still eat well, and utilise the food information on here, it will not harm.  However deep rooted depression needs greater attention.  Some of the issues mentioned above, such as bereavement, requires real careful handling.  If proper help is not sought, I often think that it is like putting a sticking plaster on a deep wound.  It might help for a short while, but eventually the wound breaks open again.  Getting help is not a sign of weakness either.  In fact, it is a positive recognition that you want things to be better.  You deserve a good life; one which is full of great experiences.  I can only suggest you reach out and transform your life for the better.

Is junk food totally to blame?  No, of course it isn’t.  People consuming it without knowing the problems it causes is the problem. If you read the Public Health Nutrition Journal some results show a difference between consumers of fast food, compared to those who eat little or no junk food.  Those who consume fast food were 40% more likely to develop depression.

University researchers within the Canary Islands discovered that, “Even eating small quantities of junk food is linked to a significantly higher chance of developing depression.”

So whilst you may not be in the full throws of depression, if you suffer from changeable or low moods, could it be the food you are eating?

Further research led by Lina Begdache (who is a health professor in New York) did a study on young adults under the age of 30.  She found that those who ate fast food more than three times a week, scored higher when it came to mental distress.

Some foods such as chocolate and coffee are good at fooling us.  How many times have you reached for the chocolate for that feel good hit, to then feel lousy again?  Some foods have no lasting and real impact to increase good mood.  Be careful that you are not consuming too much low grade chocolate and coffee, make clever swaps these for other items (featured below).  It is all too easy to reach for chocolate and coffee when you feel like you are flagging mid afternoon.  Keep some other items to hand to help you.  Good quality dark chocolate and proper coffee can have some health benefits though.  When you read the section further down below on some of the feel good foods, you will notice that dark chocolate has some good benefit to the body.

One theory is that it causes the body to be “inflamed.”  Inflammation within the body can then be linked to anxiety and depression.  Inflammation in the body is also thought to be a factor in many cancers within the body too. Although there are many other health statistics, many of which are attributed to bad diet and nutrition.  they make for some startling reading.

• DIABETES COSTS THE NHS IN THE UK 1.5 MILLION PER HOUR IT IS SET TO RISE TO 4 MILLION PER HOUR BY 2025
• EVERY 7 MINUTES SOMEONE IN THE UK WILL HAVE A HEART ATTACK
• EVERY 12 MINUTES IN THE UK SOMEONE WILL HAVE A STROKE
• OVER HALF OF ALL ADULTS IN THE UK HAVE HIGH CHOLESTEROL
• AROUND 1 IN 3 ADULTS IN ENGLAND AND SCOTLAND HAVE HIGH BLOOD PRESSURE – ALMOST HALF ARE NOT RECEIVING TREATMENT
• BEYER & PAYNE IN 2016 FOUND THAT PEOPLE WITH BIPOLAR DISORDER TEND TO HAVE A POORER QUALITY DIET
• STUDIES SHOW PEOPLE WITH SCHIZOPHRENIA HAVE LOWER LEVELS OF FATTY ACIDS AND ANTIOXIDANT ENZYMES IN THEIR BODIES
• STUDIES SHOW RESULTS THAT COUNTRIES WITH HIGH LEVELS OF FAT CONSUMPTION HAVE A HIGHER RATE OF DEMENTIA
• DEFICIENCIES IN IRON, MAGNESIUM AND ZINC HAVE BEEN FOUND IN CHILDREN WHO DISPLAY SYMPTOMS OF ADHD
• STUDIES HAVE FOUND OBESE PEOPLE HAVE A 55% INCREASED RISK OF DEPRESSION .  58% OF DEPRESSED PEOPLE HAD AN INCREASED RISK OF BEING OBESE.

We need to wake up and not just act when the media spotlights these types of findings.  I know that some may think like I am acting like the food police, but I would beg to differ.  I love naughty food as much as the next person.  What I am good at though, is knowing that naughty food is a treat.  I know I would not be well by eating junk food every day.  In fact, some television programmes have highlighted the damage junk food does to bodies, when they have been put on a 30 day trial.

The reason why the word diet is an awful word, is if you do not realise what it exactly means!  It comes from the Greek word “diata” and translated means “way of life.”  Surely it is better that we eat for a better way of life, a more healthier and productive way of life?  Diet is not punishment.  Your body should be treated like a Ferrari and not a refuse truck.  Moderation is key.  Yes, please enjoy food and drink, but implement a rule that junk food is a treat, not a daily way to fuel your body.  When you fuel your body properly it will have more energy and function better.  This in turn means you will feel well in yourself.

I look at the way society lives now.  Years ago when I was little, there were few takeaways on the high street.  A takeaway was a real treat, it wasn’t a daily fixture.  Fast forward to today and it has become the every day norm for many people.  Laden with salt, bad fats and sugar there is no wonder that many people say that they do not actually feel well.  It also comes as little surprise to hear the experts have said people with bad diets are more depressed.

Another area which concerns me greatly is the amount of additives in junk food.  Colourings, preservatives and flavouring that are artificial can affect people.  You only have to see what this type of food does to a young child.  We are well educated that sweets in particular can be laden with such nasty ingredients, but many are hidden in convenience food that is eaten as a main meal.  If you see any ingredients that look unusual or have an E number against them, please investigate and find out more. When my children were little and went to birthday parties, they would always be hyper for an hour and then afterwards could have shocking low temper tantrums.  Fizzy drinks and additives in the food were the culprits.

There is even some suggestion that food allergy could cause people to have low moods.  Could you have an intolerance that is affecting you more than you think?  This may be worth investigating if you think food could be a trigger.

Artificial sweeteners are considered by many to cause fluctuations in mood.  Aspartame has been found to block serotonin which can lead to insomnia, depression, headaches and general mood swings.  Do you always reach for the diet drinks?  How much artificial sweetener is in your foods?  This could be a real factor to your mood.  I won’t consume any artificial sweetener as I know the potential problems they cause.  I simply reduce my unrefined natural sugar in my diet.

People often forget that the brain is an important organ that needs nourishing too!  We look at heart health, kidneys, eyes, liver etc and so often the brain gets overshadowed.  The brain needs vitamins, minerals, water, essential fats, amino acids, complex carbohydrates and probably much more besides, so that all its activity can be supported.

I remember one occasion where I was poorly for a week or so with an awful virus that was going about.  I barely wanted food, even getting water down was a struggle.  You soon start to notice that with a lack of food and water I was not as sharp in the brain department, as I usually was.  However once I got my good nutrition and fluids back up, my thinking became sharper and more focused again.

Children also need good food for the brain.  There have even been studies where teachers notice as to which children have had breakfast and those who haven’t.  I also know one classroom assistant who could see from a child’s packed lunch whether the child was going to be switched on and focused in the afternoon or not.  When a child’s lunch was full of high sugar items, they would be lacking energy and enthusiasm to learn.

Of course as we age we need to take our brain health a lot more seriously.  Conditions such as dementia and Alzheimer’s, did not appear to be as well known about years ago, compared to today.  Is this because there is a rise in cases?  Or because the media is better at informing us?  The answer is probably yes to both questions.  The British Medical Bulletin has stated that, “In the UK, cognitive failure is the cause for 40% of admissions to institutional care.”  The World Health Organisation mentioned the following:-

“It is estimated that 35.6 million people are currently living with dementia worldwide and that the number will nearly double every 20 years, reaching 115.4 million in 2050, with the majority living in developing countries…”

Even if you are young and reading this, please take care of yourself now.  I know not everything is down to food, but every bit you do now helps your future.  For older people the message is the same.  Quit smoking, reduce sugars, and ditch the junk food/drink by making sure you keep it as a treat.

Could you be lacking in any of the following vitamins and minerals?  Is there a symptom you have, which could be helped with implementing a better diet?

• Vitamin B1 – Lack of concentration
• Vitamin B3 – Depression and low mood
• Vitamin B5 – Stress, anxiety and memory issues
• Vitamin B6 –  Stress, anxiety, depression and irritable behaviour
• Vitamin B12 – Memory issues and confusion
• Vitamin C – Depression
• Folic Acid – Stress, anxiety and depression
• Zinc – No motivation, depression, loss of appetite, confusion
• Selenium – Depression and  irritable behaviour.
• Magnesium – Sleep issues, depression and irritable behaviour.

When you look at this list, it gives you a general idea as to just how important it is to have good nutrition.  One of the biggest players, are B vitamins.  Very often I speak to women in particular with low B vitamins in their diet.  It is often this little fix that makes a whole heap of difference.  Quite a lot of people I speak to have a pretty good diet, but when they add in more of these vitamins, they see a gradual change for the better.  They also know when they have stopped taking their vitamins that symptoms creep back again.  It is worth noting that it takes a while for nutrients to get working.  Please don’t try them for a couple of days and then give up hope.

I know that when I had a vitamin D deficiency, it took a good few months for me to feel like I should (I have a weird body that depletes vitamin D).  You have to give your body time to adjust.  For some people the effects are quick, for others they are not.  It is worth mentioning that if you have made adjustments and you are not getting any where fast, you should speak to your GP.  One friend of mine was on vitamin B tablets which did not work.  Instead she has to have a vitamin B injection every so often.  She was getting numbness and tingling in her hands and feet, as well as feeling utterly low with no energy.  I am glad to report that she has a better diet now, regular injections and says that she has never felt better in herself!  So there is hope folks.  Occasionally it takes the medical profession and blood tests to see if there is anything behind how you feel.  It actually makes me happy to see the NHS continuing to  embrace blood tests for vitamin deficiency.

Our ancestors were very good at using food, herbs and spices to help with their ailments. Such findings have fascinated me for years.  I am convinced that the big pharmaceuticals know more about natural health approaches than they let on.  Whilst pharmaceuticals have a valuable role to play, I certainly believe that nature can provide a wonderful medicine cabinet.  Placed alongside the wisdom of lifestyle advice, I am convinced it could save many more lives.

Medieval medicine was different for people who felt low.  They would reach for quince, dates and elderflowers.  In the absence of valium, they used lettuce and chicory.

I only have to go to the Greek islands to see how they eat and live.  Generally they have a happy outlook on life.  The Greek people radiate health and I do definitely put that down to good diet, simple living and the sunshine.  Hippocrates once said, “Let food be thy medicine, and medicine thy food.”  In my eyes he wasn’t wrong!

Frank HU at Havard University is another person who has looked into diet patterns and depression.  Foods rich in olive oil, leafy vegetables he notices, reduced inflammation and slashed the risk of depression by around 40%.  So whilst there can be other reasons for low mood and depression, a bad diet can be a cause.

There is also growing research into the brain and stomach health.  Apparently 95% of serotonin which is the happy chemical in the body, is found in the bowels.  Quite a few people who suffer from conditions such as IBS say they also suffer from low moods as well.  If you suffer from stomach and bowel conditions, you may benefit from a few diet adjustments and/or vitamin check.

I think you will know what I am about to say, but I shall say it anyway.  If you want to be alert and feeling good, your meals not only need to be nutritious but also regular.  I can’t tell you the amount of people I come across first thing in a morning, who say they are tired and unfocused, and who have not eaten breakfast.  I admit that I have never been a person who really enjoys breakfast.  In fact years ago, I would skip it; not anymore.  Even if it is a couple of pieces of fruit, a small pot of yoghurt and a handful of nuts it is better than nothing.  My breakfast of choice is always the fruit option or porridge.  Porridge is good for me, because it stops that nasty in-between snacking from breakfast to lunch.

Water is essential.  If you are not hydrated your mood will be cranky.  Tea and coffee is fine, but I don’t class it in my water intake of 6-8 glasses per day.  When you think that the brain is mainly 80% water the last thing you need to be is dehydrated.  Every cell in the body requires water, plus it helps oxygen get around the vital parts such as the brain.  People who drink more water say they experience and increase in memory and function better.  So are you truthfully drinking enough?  Most people I see are definitely not.  Even I can get off track some days.  However a health app that I use helps me log how much water I have drunk in a day.  Another useful indicator is urine.  Yes, I know it’s not a pretty subject to discuss but needs must.  Your urine should be very pale and technically you should be able to read words through it.  If you check your urine and it is dark, try drinking more water to see if you see an improvement.  Most people have darker urine first thing in a morning, but if by lunchtime it is still dark, you may want to up your water game a bit.  Remember that water is also flushing stuff out your system, so it is beneficial in so many ways.

A Mediterranean diet is well regarded as being a great one to follow to improve your mood.  A diet of oily fish, leafy greens, nuts, seeds and fruit seems to be key.

Some feel good foods to pack into your diet are:-

• Walnuts – Contains omega 3 fatty acids – Helps memory and improves mood
• Brazil Nuts – Contains magnesium – Helps learning and memory
• Cashew Nuts – Contain the amino acid tryptophan which the body uses to create serotonin.  Also has vitamin B3 and magnesium.  Hey, they are even shaped like a smile!
• Almonds – Contains magnesium – Helps learning and memory
• Sunflower Seeds – Contains B vitamins and thiamin – For cognitive function and memory
• Pumpkin Seeds – Contains magnesium – Helps learning and memory
• Eggs – Contains B6 & B 12 – Helps memory and improves mood
• Salmon – Contains omega 3 fatty acids – Helps memory and improves mood
• Sardines – Contains omega 3 fatty acids – Helps memory and improves mood
• Mackerel – Contains omega 3 fatty acids – Helps memory and improves mood
• Wholegrain Items – Contains fibre, vitamin E and omega 3 fatty acids – Helps memory and improves mood
• Avocado – Contains omega 3 fatty acids – Helps memory and improves mood
• Tomatoes – Contains carotenoids – Helps with brain function
• Celery – Contains luteolin – Helps reduce brain inflammation
• Beetroot – Contains nitrates – Which assists in brain blood flow
• Broccoli – Contains Vitamin K, and choline – Helps slow cognitive decline and improves memory
• Spinach – Contains Vitamin K, and lutein – Helps slow cognitive decline
• Turmeric – Contain anti inflammatories – Said to help fight against Alzheimers
• Rosemary – Increases blow flood – Helps strengthen memory and concentration
• Bananas – Contain serotonin – Could help with mood.
• Blueberries – Helps against memory loss and cognitive decline
• Strawberries – Helps against memory loss and cognitive decline
• Oranges – Contains flavonoids – Helps memory
• Blackcurrants – Helps with the brains levels of serotonin and dopamine – Aids with mood and brain function
• Dark Chocolate – Said to improve blood flow, brain function, brain performance and mood
• Green Tea – Is said to contain compounds to make you smarter, and have anti anxiety effects
• Extra Virgin Olive Oil – Is well known for its health benefits, including preserving memory and said to protect against Alzheimers.

This lost is not a full and comprehensive one.  There are many more, but it gives you a general idea as to how food can help your mood.

 I could not help but to give a mention to low moods and the menopause.  It is something that many women complain about due to lowering oestrogen levels.  However, it is becoming most interesting to note that there is a lot of research in the area of food and menopause being done.  Especially the links between how different women around the world take on the menopause.  A good mediterranean diet has been known to help many women going through the menopause.  However the statistics on symptoms such as hot flashes is interesting.  Below is the amount of women suffering with hot flashes in China compared to the USA.

10% China 75% USA

There is thought to be a link between the amount of meat eaten by western women as opposed to those in countries such as China.  In places like Japan and China, they eat more vegetables, soy and fish.  My only thought, is that will these figures alter, especially if places like China and Japan start to get and appetite for junk food and the increase of fast food chains?  Time will tell!

That said, it is well known that a lot of irritability and mood swings can be helped by getting a diet in order.  The problem I have with people is the reluctance to change.  It all seems like too much hard work.  They look for a quick fix and a pill, but the reality is, is the best way to help a low mood is to start with your diet and lifestyle.

I always suggest to those who find a new diet difficult, that they take small steps to begin with.  This is important, if they struggle with self discipline.  Give yourself a weekly task of quitting something that you know is bad in your diet and lifestyle, and introduce something good.  If you don’t like fruit and vegetables, then you have a bit of a problem.  I think you are going to have to hide items in homemade smoothies, or blended to a pulp in a sauce.

Personally, I would make myself start liking them.  I am fortunate in that there is very little food wise that I don’t like.  I am not a huge fan of oily fish, but I know make myself eat it knowing that the health benefits are huge.  Take a look at that list above.  As well as improving your mood, you could be helping to protect yourself against, heart disease, strokes, dementia and Alzheimers.  Would that not be enough to persuade you to change your eating habits?

Here is a list of small steps you can take, if you can’t go the whole healthy eating hog in one go!

• Quit smoking
• Reduce or quit alcohol
• Reduce or quit sugar
• Aim to get 10 portions of fruit or vegetables per day in your diet.  If this hard start with 5 pieces and week by week add on another.
• Instead of sweets, have a pack of dates (healthy sugar fix) and a jar of mixed nuts.  I have this jar near me on a daily basis.  Yes, nuts have calories, but they are positive ones!
• Try having salad for lunch with healthy items like hummus, so that you make salad interesting rather than boring.
• Try a vitamin B complex tablet and an omega 3 and 6 supplement.  It does not compensate for a good diet, but may just kick start you.
• Start exercising gradually, especially in the fresh air.  Walking does wonders.  If you have a dog, then they will appreciate the extra walks too!